5 Reasons to Stop Fearing Carbs

Calorie Balance Trumps Macro Ratios

Weight loss or gain is attributed to calorie balance over time and not the macronutrient breakdown of the diet.

Fat loss will occur through a process called lipolysis, which is induced when caloric expenditure exceeds caloric intake. The entire idea of weight loss is founded upon this basic premise.

That said, caloric deficits do not have to occur each day, but the total of calories burned by the end of the week needs to exceed the calories consumed. As such, you have the option of either maintaining a daily regular deficit or including days of maintenance or surplus, provided that the result is a net deficit at the end of the week.

When carbohydrate-rich foods are eliminated from the diet, caloric intake will inevitably be reduced. This also means, glycogen stores (which serve a key role in facilitating high intensity exercise such as strength training) become depleted

So although cutting carbs can work, it’s really nothing more than a default method of reducing calories.

Carbs Are Optimal Fuel

As I alluded to earlier, carbs are stored as glycogen from which they are broken down to glucose and from there they fuel your brain nerves and muscles. Although your body is capable of duplicating this process from amino acids for survival, the goals of strength athletes far exceed not dropping dead.

Over the past few decades, research has shown that carbs are essential to optimizing the performance of intense anaerobic exercise (i.e. weight-training). Carbohydrates prior to resistance training increases the body’s capacity to perform more sets, repetitions and prolong a resistance training workout.

Without enough carbs you’re likely to become fatigued earlier in the workout. And when that happens you see diminished performance and poor training form—the back isn’t quite as straight on the squats or maybe you start cheating on your reps. This isn’t going to help you achieve the results you want and can even lead to injuries. Plus, any negative impacts on performance can put you at risk for lean muscle losses.

It’s important to note; the amount of carbs needed for optimal performance can be highly variable and depends on the intensity and duration of activity as well as other factors.

Carbs Aid Recovery and Promote Muscle Growth

In addition to providing fuel for high intensity training, carbs prior to exercise can help to maintain blood glucose levels, sustain immune function, and aid in cortisol suppression.

Ingestion of carbohydrates following training also increases insulin secretion which enhances the anabolic effects of resistance training -including increases in protein synthesis and decreases in protein breakdown.  . Ingesting higher amounts of carbohydrates can also help maximize glycogen stores.

Carbohydrate-rich meals with moderate to high glycemic loads are more favorable to enhance post-exercise glycogen repletion. Collectively, these benefits can promote more muscle retention which encourages improved body composition.

Carbs Assist with Fat Burning

Carbs facilitate fat’s entry into the Krebs cycle –which is a series of chemical reactions that produces energy-including Adenosine triphosphate (ATP) to fuel muscles. Without carbs providing the necessary materials for the Krebs cycle, fat burning is inhibited.

There is also evidence indicating hormonal responses that favor a healthier metabolism are linked to carbohydrates. Low calorie diets have been shown to cause a fall in resting metabolic rate that interferes with weight loss. This often becomes a nightmare for hard-dieting athletes who continuously reduce or eliminate carbs. However, research shows that the incorporation of carbohydrate in diet regimens may increase thyroid and leptin levels and minimize this undesirable adaptation.

Many carb-fearing fanatics will point their fingers at carbs and their effects on insulin for hindering fat loss.  But insulin secretion as a result of ingesting carbohydrates has been shown to stimulate production of leptin- which acts to reduce caloric intake and increase caloric expenditure, (Astrup, 2000) Of course if carbs and calories are too high you won’t lose fat.

But boosting carbohydrates periodically can keep your fat-burning hormones elevated so you can continue to progress.

Carbs Contain Fiber

Numerous research studies have consistently shown that fiber-rich diets protect against disease. High fiber carbohydrates like whole grains, fruits and vegetables also aid in satiety and curb hunger. 

Fiber slows the release of glucose into the bloodstream which in turn tempers any accompanying surge in insulin and keeps energy levels steady. In addition, fibrous carbs keep your stomach full while also helping to move food through the digestive tract –ensuring a healthy discharge of wastes from the colon.